Back Exercises

The best way to prevent injury is by having strong,
flexible muscles and joints which resist strain and injury. With
some simple cases of back pain, certain exercises can help relieve
some pain episodes. Remember, never do any exercise that causes
increased pain.

Back Exercise Menu

Press
Up: Sphinx Position

Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, then repeat.

Standing Back Extension

Standing
Back Extension (above left) - This exercise can be
done at work or any other place where doing a press up on the
floor is practical. Start with hands on low back. Slowly arch
backward as far as you can without discomfort. Hold only for
three seconds, and return to starting position. Repeat five
times.

Piriformis
Stretch

Lie down with your right
knee up, and both arms stretching outward at 45 degree angles
away from your body. Slowly let your right knee fall across
your body to the ground. Keep your shoulders as flat as possible.
Hold for 30 seconds. Return to starting position. Raise your
left knee and let it fall across your body to the right side.
Hold for 30 seconds. Return to starting position. Do the exercise
ten times, alternating knees.

Cat

Start on all fours.
Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold
for 30 seconds. Go back to starting position.

Dog

Arch your back the opposite direction by lowering your abdomen toward
the ground, while at the same time raising your head. Hold
for 30 seconds. Go back to starting position. Repeat exercise
20 times.

Knee to Chest

Start with both legs
and heals together flat on the ground. Raise your right knee
upward and pull it toward your chest with your hands. Hold
for 30 seconds, then return to starting position. Repeat with
other leg. Do ten repetitions with each leg, alternating between
right and left leg.

Body
Flexion

Start on your knees
with hands across abdomen. Slowly lean forward and let your
body curl forward, keeping your head off the ground. Hold for
30 seconds. Repeat several times.

Runner's Stretch

Start in a sitting position
with legs extended and feet together. With your hands flat
against the ground, slowly extend forward as far as you can
comfortably. Hold for 30 seconds and relax. Repeat stretch
ten times.

Advanced Reach

This exercise is more
difficult than it looks. Start on all fours. Raise your right
leg backward, and raise your left arm up reaching in front
of you. Hold for ten seconds. Go back to starting position.
Repeat position with left leg and right arm. Do the exercise
ten times alternating legs/arms.

Hyperextension

Start by lying on your
stomach with your hands behind your back. Then raise your chest and feet off the ground. Hold for 5 seconds.

NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases exercise
may be inappropriate. Remember, if you diagnose or treat yourself, you
assume the responsibility for your actions. You should never do any exercise
that causes increased pain. You should never do any exercise that places
body weight on a weakened or injured limb or back.

Our spine center offices serve all of Vermont, including the communities of Burlington, Bennington, Rutland, Manchester, Barre, and Montpelier, upper New York state including Saratoga Springs and Queensbury, New Hampshire and Massachusetts.

Disclaimer:

The pictures displayed in www.TaconicSpine.com are images of physicians, patients and employees who have consented to have their pictures in this website.

You might be surprised to learn that 80 percent of the time, back and neck pain is simply a result of strain or soft tissue injury. Click here to learn about the different conditions related to neck and back pain and how to relieve symptoms through treatment.

The vast majority of back problems improve on their own or with nonsurgical treatment. There are a few warning signs, however, that may indicate serious spinal problems. Weakness or numbness in a leg or arm, especially if it is severe—and it is getting worse—also points to nerve damage. Nerve damage associated with these symptoms can be permanent if not treated immediately. Numbness, pain or tingling that radiates into the arm or leg is also a source for concern and should be seen within a few days by a spine specialist.

Click here to learn more about what symptoms mean and when to see a doctor.

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Dr. Rob Giering specializes in developing non-surgical treatment options for back and neck pain patients, including the use of customized spine therapy techniques and spinal injections that relieve inflammation around nerve roots. These injections enable many patients to resolve their symptoms without the need for surgery. Click here to learn more.

Taconic Spine emphasizes activity as the key to relief from back and neck pain. The Vermont spine center mails out a free 36-page Home Remedy Book for back pain and neck pain with pain-relieving stretches that can be done on the living room rug while watching TV. These customized exercises make the back stronger, more flexible and resistant to injury. Click here to learn more.

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